|Monday(Meatless)||Sweet Potato Pancake||1 whole fresh fruit of choice||Spinach cabbage Stir-fry||1 whole fresh fruit of choice||Raw veggie sticks and guacomole dip (1 Cucumber, 1 Carrots and 1/2 a sweet potatoes)|
|Tuesday||Whole wheat banana bread and a cup of tea||A handful of nuts (cashew, peanuts, peacans etc.)||Peanut groundnut soup and Sweet potatoes (fish)||2 oranges||Spinach cabbage stir-fry (no potatoes)|
|Wednesday||Akara pancake||Avocado and 1/2 cucumber||nkati nkati (red palm oil chickenb chops) and yellow maize fufu||2 carrots or 2 bell peppers||Vegetable salade and low fat vinaigrette (1 tsp. apple cider vinegar and 1 teaspoon oilive oil)|
|Thursday(Cheatday)||Lettuce salade with 1/2 avocado, and 1 tomato 1 cup of tea (sugarfree)||1/2 pawpaw||Cook and eat a meal you love. Enjoy your cheat day!||1 apple and 1 tablespoon peanut butter (as a dip)||Vegetable stir-fry (1 carrot, handful green beans, spring onion, green and red bell pepper, 1 each etc.)|
|Friday||Citrus fruit salad (2 oranges, 1 lemon, 1 grapefuit mixed)||A handful of nuts (cashew, peanuts, peacans etc.)||Koki spring rolls aka. Moin Moin (Black eye peas cake)||150g greek yoghurt topped with an apple (or plain unsweetened yoghurt topped with a fruit)||Grilled fish (1)|
|Saturday||Leftover sweet potato pancake||1 cucumber or 3 carrots or 2 bell peppers||Sautéed Greens and sweet potatoes or yam||A handful of nuts (cashew, peanuts, peacans etc.)||Sautéed Greens (no tubers)|
|Sunday||Leftover Akara pancake||1 cup boiled peanuts or a handful of nuts or a fruit of choice||Ndole (Fish) and plantain||1 cucumber or 3 carrots or 2 bell peppers||Leftover sautéed greens (no tubers)|
|Calories||200-300||100 -200||450 -500||100 -200||300-350||1200 -1400|
Click the links (highlighted) to get the direct recipe. Please note that the recipe is developed for one, two or more servings. To cook your meal for one, simply click the drop down box for servings and chose the number of servings you desire. The recipe will automatically be updated to suit your needs.
Not all meals on the meal plan are linked to recipes on the blog. Those meals are either self explanatory or you have the oppotunity to mix, match, spice and cook them as you please while adhering to the meal preparation and portion control rules.
Number of servings
Except otherwise stated, please always refer to the portion sizes per serving as on the recipe. For example, the mango banana smoothie serves 1 for 112cals, 27g carbohydrates, zero fat. Notice that the calories per serving is below (only 112calories) the required serving size for breakfast (200-300 calories). This means you can make and consume 2 servings without going overboard (2 x 112 = 214cals) if you feel hungry or reserve the second serving as a third snack for the day. Nevertheless, most servings are really satisfying so do not worry if the serving size seems small.
Remember that too much of even healthy food is not healthy. Please refer to MyAfricanPlate to control your portions. Eat the required amount of carbs, lean proteins and vegetable per meal in order not to compromise your challenge results.
Diet alone will not give your body the leanness, firmness and definition it deserves. That is the role of physical activity. During this challlenge, it is necessary for you to be physically active. No matter what your fitness level is, 30 minutes of moderate to intense physical activity will help you build muscle, trim down and tone up. Depending on your fitness level, power walk or jog around your neighboorhood or exercise from the comfort of your own home. We know that physical activity can be boring so here are 3 fun workout videos that will tune your entire body in ten minutes only.